Five Ways Micro-breaks Can Super Charge Your Busy Work Day
Let’s face it: it’s easier to jump onto the work treadmill in the morning and be surprised as the hours go by. Before you know it, it’s way past your official working time, and you’re still working. Does this sound familiar? You’re not alone.
Did you know 59% of American workers feel burnout? The figure for the rest of the world isn’t encouraging at 44% (Gallups 2023 State of the Workplace Report). Never underestimate burnout because it’s real, especially when it creeps up on you unexpectedly.
As an Executive Coach, I know people who think it’s ok to hit the work treadmill and keep on going all day because they believe it’s the norm. Wrong.
The Big Theatre
I equate the workplace to a Theatre, which puts on a big daily performance. It has the main characters (managers, peers and colleagues), the set (the department), and the customary Act, which changes depending on the mood, goals and objectives.
The Pressures Are Real. Tight deadlines, demanding bosses, and stroppy or difficult colleagues can all lead to pressure building up, especially when running on low batteries.
Just like an actor who slips into their role the moment they goes and changes into their clothes backstage, an employee does the same from the moment they wakes up intending to go to work.
The routine involves playing out the ‘script’ they’ve prepared in their head and the numerous rituals and nonverbal gestures accompanying being an ‘actor’ in the work theatre.
Who is the audience? The clients, internal and external stakeholders and colleagues.
The Downside of Not Taking Regular Breaks
- Burnout over time
- Not enough time for self-care
- Not letting the brain pause and reflect
- Sleeping problems
- Health issues
- Lower resistance levels
- Mood issues
- Stress
- Not thinking ‘outside of the box’
- Mental Health
- Personal relationships are impacted by second-hand stress
- Not enjoying the moment
- Not planning sufficiently ahead
- Not feeling 100% on top of your game
Don’t Overlook The Power Of Micro Breaks
Taking micro-breaks during your working day is important because it’s crucial for your physical and mental health. Breaks can help you approach your work with fresh perspectives and ideas.
In today’s fast-paced world, people work longer hours and take fewer breaks. I understand why some people feel they must be constantly connected to work, even during their non-work hours. I believe once every so often is ok, but it can become problematic over time.
Imagine the following
Ali felt a bit ‘flat’ as she exited Liverpool Street Station and headed to her office in Broadgate Circle. It was only Wednesday, and she was feeling tired. She wasn’t tired because she’d been out the night before; she was mentally exhausted because she’d been working long hours.
Ali thought, ‘I can’t go on like this. I struggle to feel motivated because I spin too many work plates during the day.
Ali psyched herself up to get through the ‘hump day’ (Wednesday in employee language) because she had a big meeting with clients on Thursday afternoon. She was the Client Lead, and the meeting was very important for the company.
As she walked to her desk, she met Dave, her boss, who’d been in the office since 7 am. ‘Ali, I need to talk to you about Circle Parameters (Client) and ensure the slide on page 4 is correct. I noticed a glaring error last night before I went to bed. Pop into my office when you get a moment, please.
Ali knew instantly why she felt flat. Dave had a habit of hovering around his staff and cornering them when they least expected. Ali breathed deeply as she fired up her computer. It wasn’t even 8.30 am, and she knew it would be another long day.
She noticed one that caught her attention as she went through her emails. It was sent from Adrian, her friend who was into professional and personal development. He was always sent articles through, and despite all the good intentions, Ali rarely read them. Instead, she saved them for another day.
However, this time, Ali opened the article by Pervin Shaikh’s article on how micro-breaks can supercharge your work day. She quickly scrolled through the article and immediately thought, ‘I’m going to try this today’.
Five Ways Micro Breaks Can Energise Your Day
❇️Re-energise
❇️Step Back To Evaluate
❇️Give your Mind Space
❇️Give Your Body Time to Relax
❇️Super Charge Your Productivity
- Re-energise
Re-energise with micro-breaks throughout your day to inject a fresh burst of energy when flagging. Just a few minutes away from your desk can revitalise your senses, helping to clear mental fog and restore focus. Whether stepping outside for fresh air or enjoying a quick cuppa, these brief pauses act as a power-up for your mind and body, keeping you alert and ready to tackle the next challenge.
2. Step Back To Evaluate
Step back to evaluate by taking short breaks to gain perspective on your work. This distance allows you to reassess your approach and identify better strategies, making your efforts more effective upon return. The pause gives clarity, helping you realign your objectives with your actions, ensuring you’re busy, productive, and on the right track.
3. Give You Mind Space
Give your mind space through quick diversions from your tasks. This mental breathing room enables creative thinking and problem-solving to flourish. By momentarily disengaging, you allow your subconscious to work on puzzles in the background, often leading to ‘aha’ moments upon your return. These micro pauses can lead to innovative ideas and solutions that seem impossible during continuous work.
4. Give Your Body Time to Relax
Give your body time to relax with short intervals dedicated to physical unwinding. This is crucial in a world where many of us are tethered to our desks. Stretching, walking, or simply stepping away from your desk reduces the physical strain of prolonged sitting, combating stiffness and boosting circulation. This benefits your physical health and refreshes your mental state, making you more dynamic and energetic.
5. Super Charge Your Productivity
Supercharge your productivity by incorporating micro-breaks into your routine. These aren’t time wasters; they’re a secret weapon for boosting efficiency. Breaking the grind of monotonous work prevents burnout, maintains high energy levels, and keeps motivation soaring. With regular, short pauses, you’ll find that you can accomplish more with better quality, turning seemingly endless to-do lists into achievable tasks.
What Happened to Ali?
Ali immediately put the concept of micro-breaks into practice, seeing it as a potential game-changer for her weary state. Rather than ploughing through her work non-stop, she scheduled short breaks every hour on her digital calendar. These were not just reminders but commitments to step away from her desk, stretch her legs, and take a moment for herself.
Her first break involved a quick walk around Broadgate Circle. Just a few minutes of stepping outside, feeling the fresh air, and observing the hustle and bustle of the city refreshed her.
It was a simple act, yet it significantly lifted her spirits and energy levels. Ali found her focus sharpened at her desk, and she tackled the corrections on the slide for Dave without overthinking.
Throughout the day, Ali stuck to her new routine. She took a moment to enjoy a cup of tea away from her desk and rest her mind. These pauses allowed her to reflect on her work from a distance and increase her creativity and problem-solving for the upcoming client meeting on Thursday.
The effect was noticeable. Not only did Ali correct the glaring error on page 4 with time to spare, but she also brainstormed additional points to enhance the presentation, thanks to the mental clarity gained from her breaks.
Ali felt less overwhelmed and more in control, effectively juggling her responsibilities without the sense of constantly ‘spinning plates’.
By the end of the day, Ali was surprised at how much more productive and less mentally drained she felt. The micro breaks helped her navigate a demanding day and left her feeling prepared and confident for the crucial client meeting.
Ali’s turned her flat day into a productive and happy one. She even had the time to meet Rob and Tara for after-work drinks, which she hadn’t done in ages.
Parting Comment
Ali might be fictional, but we can all take a leaf out of her book. I believe we have more control than we give ourselves credit, and we have the power to shift from one state to another.
When we take control of what we can control, we can thrive and shift mental and physical gears when it matters.
Thank you for your attention.
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Pervin
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